In the first article on the DASH diet, we explained what it is and described its first ingredient. In the second text, we wrote about other categories of food products. It's time to reveal the rest of the mystery about the elements of the DASH diet and give final advice thanks to which the "diet mission" will be successful ... and better health!
Fats help your body absorb the necessary nutrients and support your immune system. Unfortunately, too much fat increases the risk of heart disease, diabetes and obesity. Only how to refrain from eating it, if it adds flavor to the dishes? You do not have to. The DASH diet strives for healthy moderation, reducing the permissible amount of all fats to less than 30% of the daily calories and focusing on monounsaturated fats.
Fats - 2 to 3 servings a day:
An example serving is 1 teaspoon of butter, 1 tablespoon of mayonnaise or 2 tablespoons of salad dressing.
Saturated and trans fatty acids are the main dietary reason for the increased risk of coronary heart disease. The use of the DASH diet reduces the amount of saturated acids to less than 6% of the daily number of calories by limiting the amount of meat, butter, cheeses, fat milk, cream and eggs as well as lard, coconut and palm oil. For this reason, avoid sources of trans fats - sweets, cakes or fried snacks. Learn to read labels that will help you choose products with the lowest amount of saturated fat.
Sweets - 5 or fewer servings a week
This is the biggest advantage of the DASH diet - you can eat sweets in it! Of course, in limited quantities, but you do not have to give up completely and condemn yourself to torment when someone is eating something sweet with you. Try to choose those low-fat like sorbets, fruit ice cream, jellies or hard candies.
An example serving is 1 tablespoon of sugar or jam, ½ cup of sorbet or 1 cup of lemonade.
Artificial sweeteners such as aspartame or sucralose help you replace sugar. Sometimes you can drink a diet instead of the usual drink, but do not drink it instead of healthier nourishing skim milk or just water. Reduce the amount of added sugar that has no nutritional value, but a lot of calories.
For most people, it's enough to follow the recommendations of the DASH diet because its ingredients are inherently low in sodium. However, if you want to further reduce sodium, use spices without sodium instead of salt, not salt of water on rice, pasta or potatoes, rinse canned food or a jar of marinade and buy products that have low or negligible sodium content on their packaging.
Once again, we urge you to read the ingredients - you may be surprised at how much salt there is in products that are not salty, such as ready-made vegetable soups, canned vegetables, breakfast cereals or baked turkey in slices.
Do not go on a day-to-day diet. First, add another portion of vegetables to dinner and fruit for dinner. Instead of boiling white rice, cook brown. A slow change will help you get used to a new diet and prevent gases and diarrhea that can happen with a sudden change in fiber intake. In case of problems, you can support digestive enzymes.
In addition, reward yourself for something that is not food. Forgive yourself the stumbling blocks - everyone happens, but this is not the end of the world ... or diet. Add physical activity and find support from someone close to you, and you'll increase your chance of maintaining a new lifestyle and lowering your blood pressure.
Remember, healthy eating is not black and white: either you are on a diet and you can not eat anything, or you are not and eat whatever you want. The DASH diet gives you the opportunity to eat tasty, diversify and allow small scepers from time to time. It seems that American scientists have finally realized that you can not have strong will all the time!